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Training Log Archive: loefaas

In the 7 days ending Aug 23, 2009:

activity	#	time	miles		km		+m
Terrain running	1	4:21:34	20.88	(12:32)	33.6	(7:47)	1363
Orienteering	4	3:01:53	16.19	(11:14)	26.05	(6:59)	250
Running	5	2:22:20	19.2	(7:25)	30.9	(4:36)
Strength	1	15:00
Total	7	10:00:47	56.27		90.55		1613

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Sunday Aug 23, 2009 #

Running warm up/down 19:00 [2] 4.0 km (4:45 / km)
shoes: Speedcross 2

Orienteering 21:23 [1] ***** 1.5 km (14:15 / km)
shoes: Speedcross 2

Putting out flags for Thomas Deluxe-o on Kung björns hög.

Saturday Aug 22, 2009 #

Running warm up/down 24:00 [2] 4.5 km (5:20 / km)
shoes: Icebug Spirit OLX

Orienteering race 29:07 [5] **** 5.55 km (5:15 / km)
shoes: Icebug Spirit OLX

Middle distance north of Stockholm. Quite ok race, still some probleming attacking the flags, but the running in the forest is feeling better now.

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Friday Aug 21, 2009 #

Orienteering 1:28:42 [2] ***** 10.7 km (8:17 / km)
shoes: Icebug Sisu OLX

O-course in Lunsen to show Thomas the terrain and how to do o there. But started to show how not to do it. No energy in either legs or brain today.

Thursday Aug 20, 2009 #

Running warm up/down 43:50 [3] 8.4 km (5:13 / km)
shoes: NB 757

Running race 2:00 [5] 0.8 km (2:30 / km)
shoes: Asics Turbo Ghost II

District track champs 800m. First time doing a 800m. Fun race, started good with 57.5s at 400m, then I probably went to hard between 400-500m when I passed three guys in the curve hit the headwind after that. Was fine until 600m were the legs got completely stiff, was only to try to maintain a decent stride the rest of the race. Finished in 2:00.89, 90/100s to slow.

Running race 15:14 [5] 5.0 km (3:03 / km)
shoes: Saucony Type A

District track champs 5k just half an hour after the 800m, probably one of the worse things I have done. Could still feel the acid sickness from the 800m race at the start. After 1k I wanted to quit, after 2k I still wanted to quit but decided to go for 3k but no more. At 3k at still wanted to quit but thought I could one lap more, at 3.4k I realized it was only 4laps to go which I thought I could manage so I went on. Managed to stay in the front bunch until the last lap when they increased the pace which my legs didn't want to do. Still finished in 15.14 which I have to say I am quite satisfied with, with the 800m in mind. Good toughness training.

C • The Loefaas Method 1

Wednesday Aug 19, 2009 #

Running 22:46 [3] 5.2 km (4:23 / km)
shoes: NB 757

Easy run, tired

Strength 15:00 [1]

Tuesday Aug 18, 2009 #

Running warm up/down 15:30 [2] 3.0 km (5:10 / km)
shoes: VJ Supra

Orienteering race 42:41 [5] **** 8.3 km (5:09 / km) +250m 4:28 / km
shoes: VJ Supra

Bedrifts-run in Nydalen north of Oslo. Nice terrain and fun course. Running felt great today, just cruised through the forest I've missed that feeling. Quite good orienteering as well, some mistakes but I still have some trouble with the norwegian mapping style

map:
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Monday Aug 17, 2009 #

Terrain running 3:13:51 [3] ** 25.2 km (7:42 / km) +930m 6:30 / km
shoes: Speedcross 2

Long run with Thomas around Sysendammen. Lovely terrain, just to aim for a peak and run, probably my #1 training area all categories during the summer.

A little wet right now.

Från Voss och Hardangervidda

Terrain running 1:07:43 [3] 8.4 km (8:04 / km) +433m 6:25 / km
shoes: Speedcross 2

A shorter topp-tur in the afternoon

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